Curry - potato, pea and cauliflower | Better Health Channel

Curry - potato, pea and cauliflower

Preparation time:   

Curry - potato, pea and cauliflower

Recipe highlights Serves: 4

  • Good source of fibre, folate
  • Suitable to microwave
  • Store covered in fridge (under 5C)
  • Dairy free
  • Egg free
  • Low salt

Ingredients

  • 1 tablespoon olive oil
    1 onion, chopped
    2 cloves garlic, peeled and crushed
    2 teaspoons curry powder
    1 teaspoon ground tumeric
    1 teaspoon chilli paste
    1 teaspoon ground coriander
    1 green apple, cored and chopped
    500 g potatoes, peeled and diced
    1 cup shelled peas, fresh
    100 ml coconut milk
    350 ml reduced salt vegetable or chicken stock, (1 cup)
    1/2 head cauliflower, chopped into small florets
    Pepper and salt, to taste

Cooking method

    1. Heat the oil in a saucepan over a medium heat and cook onion, garlic, curry powder, turmeric, chilli paste, and coriander together until onion is soft and the mixture is fragrant - about 2 minutes.
    2. Add the apple, potato, peas, coconut milk and stock.
    3. Reduce heat and simmer for 10 minutes.
    4. Add the cauliflower and simmer for a further 5 minutes until sauce has reduced.

Notes: Season to taste, sprinkle with chopped fresh coriander and serve with cooked rice.
For vegetarians, use vegetable stock rather than chicken stock.

Nutritional facts

Average quantity per Serving
Average quantity per 100g
Weight (g)
415.93g
100.00g
Energy (kJ)
1130.23kJ
271.74kJ
Protein (g)
10.38g
2.50g
Total fat (g)
11.23g
2.70g
- Saturated fat (g)
6.03g
1.45g
- Polyunsaturated fat (g)
0.51g
0.12g
- Monounsaturated fat (g)
3.56g
0.86g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
28.73g
6.91g
CarbohydrateSE (g)
28.13g
6.76g
- Sugars (g)
9.98g
2.40g
Water (g)
269.18g
64.72g
Dietary fibre (g)
7.26g
1.75g
Thiamin (mg)
0.31mg
0.07mg
Riboflavin (mg)
0.17mg
0.04mg
Niacin (mg)
3.14mg
0.76mg
Niacin equivalents (mg)
5.12mg
1.23mg
Vitamin C (mg)
95.23mg
22.89mg
Total folate (ug)
98.38ug
23.65ug
Total vitamin A equivalents (ug)
28.16ug
6.77ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
168.10ug
40.42ug
Sodium (mg)
416.26mg
100.08mg
Potassium (mg)
1048.79mg
252.16mg
Magnesium (mg)
56.55mg
13.60mg
Calcium (mg)
36.91mg
8.87mg
Phosphorus (mg)
172.26mg
41.42mg
Iron (mg)
2.29mg
0.55mg
Zinc (mg)
1.34mg
0.32mg

Contributed by:

Formula For Life
(Logo links to further information)

This recipe was orginally published as:
Potato, pea and cauliflower curry

Recipe publication date on: 11/27/2002
Last reviewed on: 04/07/2013


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